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  6. Refried beans vs. Cowpea (Black-eyed pea)

Refried beans vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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What are the main differences between refried beans and cowpea (Black-eyed pea)?

  • Refried beans are richer in vitamin C, yet cowpea (Black-eyed pea) is richer in folate, copper, iron, fiber, vitamin B1, phosphorus, manganese, and zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for folate is 49% higher.
  • Refried beans have 93 times more Sodium than cowpea (Black-eyed pea). Refried beans have 370mg of Sodium, while cowpea (Black-eyed pea) has 4mg.
  • Cowpea (Black-eyed pea) contains less sodium.
  • Refried beans have a lower glycemic index than cowpea (Black-eyed pea).

We used Refried beans, canned, traditional style (includes USDA commodity) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Refried beans vs Cowpea (Black-eyed pea) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more CalciumCalcium +20.8%
Contains more PotassiumPotassium +14.7%
Contains more SeleniumSelenium +132%
Contains more MagnesiumMagnesium +51.4%
Contains more IronIron +74.3%
Contains more CopperCopper +107.8%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +69.6%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +64.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.9% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin KVitamin K +23.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +211.1%
Contains more Vitamin B1Vitamin B1 +165.8%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more FolateFolate +1790.9%
Contains more CholineCholine +51.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.1mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more FatsFats +279.2%
Contains more OtherOther +81.9%
Contains more ProteinProtein +55.2%
Contains more CarbsCarbs +53.2%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated Fat: Sat. Fat 0.631 g
Monounsaturated Fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
34% 11% 55%
Saturated Fat: Sat. Fat 0.138 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains more Mono. FatMonounsaturated Fat +1265.9%
Contains more Poly. FatPolyunsaturated fat +141.3%
Contains less Sat. FatSaturated Fat -78.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Refried beans Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Cowpea (Black-eyed pea) Opinion
Calories 90kcal 116kcal Cowpea (Black-eyed pea)
Protein 4.98g 7.73g Cowpea (Black-eyed pea)
Fats 2.01g 0.53g Refried beans
Vitamin C 6mg 0.4mg Refried beans
Net carbs 9.85g 14.26g Cowpea (Black-eyed pea)
Carbs 13.55g 20.76g Cowpea (Black-eyed pea)
Magnesium 35mg 53mg Cowpea (Black-eyed pea)
Calcium 29mg 24mg Refried beans
Potassium 319mg 278mg Refried beans
Iron 1.44mg 2.51mg Cowpea (Black-eyed pea)
Sugar 0.54g 3.3g Refried beans
Fiber 3.7g 6.5g Cowpea (Black-eyed pea)
Copper 0.129mg 0.268mg Cowpea (Black-eyed pea)
Zinc 0.58mg 1.29mg Cowpea (Black-eyed pea)
Starch 7.43g Refried beans
Phosphorus 92mg 156mg Cowpea (Black-eyed pea)
Sodium 370mg 4mg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin A 0µg 1µg Cowpea (Black-eyed pea)
Vitamin E 0.09mg 0.28mg Cowpea (Black-eyed pea)
Manganese 0.289mg 0.475mg Cowpea (Black-eyed pea)
Selenium 5.8µg 2.5µg Refried beans
Vitamin B1 0.076mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.079mg 0.055mg Refried beans
Vitamin B3 0.367mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.189mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.103mg 0.1mg Refried beans
Vitamin K 2.1µg 1.7µg Refried beans
Folate 11µg 208µg Cowpea (Black-eyed pea)
Trans Fat 0.016g 0g Cowpea (Black-eyed pea)
Choline 21.2mg 32.2mg Cowpea (Black-eyed pea)
Saturated Fat 0.631g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.601g 0.044g Refried beans
Polyunsaturated fat 0.543g 0.225g Refried beans
Tryptophan 0.065mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.231mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.242mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.438mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.377mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.083mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.297mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.287mg 0.368mg Cowpea (Black-eyed pea)
Histidine 153mg 0.24mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Cowpea (Black-eyed pea)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Refried beans
24%
Cowpea (Black-eyed pea)
Minerals Daily Need Coverage Score
33%
Refried beans
43%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.493g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.